WORKOUT 9
PUSH
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Plank into Side Plank x Jumping Jacks
- SETS: 2
- REST IN BETWEEN SETS: No break
Plank into Side Plank
(left side)
- REPS: 10 per side/ 1 side at a time
- NOTES:
- Keep hips and shoulders on side that is not planking aligned as you open up into the plank.
- Reset into push up position after each side plank, take a 1-count hold before opening up into side plank on other side.
Plank into Side Plank
(right side)
Jumping Jacks
- REPS: 50
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, REST 45 SECONDS AND THEN GO INTO...
PART #02
- SUPERSET: Cobra Push Ups x ISO-Prone Cobra
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Cobra Push Ups
- REPS: 12
- NOTES:
- Be sure to keep core engaged through the entire exercise including on the way back
- Chest should end up in front of shoulders
ISO-Prone Cobra
- REPS: 12 w/ 3-count hold
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.)
4) Hold this position for a 3-count and then release.
AFTER LAST SET, REST 45 SECONDS AND THEN GO INTO…
PART #03
- SUPERSET: Chest Press with Hips Elevated x Straight Arm Sit Up
- SETS: 4
- REST IN BETWEEN SETS: 30 seconds
Chest Press with Hips Elevated
(left side)
- REPS: 10 slow per side/ 1 side at a time
- NOTES:
- Don’t let your lower back sag. Keep your hips high and your glutes and core tight for the entire set.
- Easy landings and controlled movement as your arms move back to the floor.
Chest Press with Hips Elevated
(right side)
Straight Arm Sit Up
- REPS: 10
- NOTES:
- Keep your torso completely elongated; chest up shoulders back as you come up.
- Bend your knees as much as you need to but as little as possible.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Angled Front Raise with Chest Against Incline Bench x Resistance Band Neutral Grip Pull Apart
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Angled Front Raise with Chest Against Incline Bench
- REPS: 10 with 3-count hold
- NOTES:
- Don’t raise your arms too high. Your palms shouldn’t be higher than your chest.
- Keep your upper traps down; don’t let them shrug up toward your ears.
Resistance Band Neutral Grip Pull Apart
- REPS: 12 w/ 3-count hold
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
- SUPERSET: Forearm Push Ups x T-Superman Hold
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Forearm Push Ups
- REPS: 10
- NOTES:
- If you cannot push up with both arms at the same time, alternate which arm you lead with on each rep.
- Careful not to let the back sag.
T-Superman Hold
- DURATION: 30 seconds
- NOTES:
- Arms remain straight out to the side the entire - Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat.
- Squeeze your shoulder blades together as arms move back behind you in the up position.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds